Yoga Vidya Gurukul
Nashik (India)
Yoga Teacher Training Syllabus
Prepared by Conny Smeets
Conny Smeets <conny.smeets@skynet.be>
1
2
3
4
5
6
The Science of Yoga ................................................................................ 3
1.1
What is Yoga? ................................................................................... 3
1.2
The word Yoga .................................................................................. 4
1.2.1
Atman and Paratman.................................................................. 4
Ashtanga Yoga: the 8 fold Path ................................................................ 5
2.1
Ashtanga Yoga .................................................................................. 5
2.2
Other types of Yoga ........................................................................... 5
2.3
Ashtanga Yoga: the 8 fold Path ......................................................... 5
2.3.1
Yama: social discipline ............................................................... 5
2.3.2
Niyamas: self discipline .............................................................. 7
2.3.3
Asana Yogic Concept ................................................................. 9
2.3.4
Pranayama Sadhana ................................................................ 11
2.3.5
Pratyahara ................................................................................ 16
2.3.6
Dharana.................................................................................... 16
2.3.7
Dhyana ..................................................................................... 17
2.3.8
Samadhi ................................................................................... 17
Other types of Yoga ................................................................................ 18
3.1
Tantra Yoga ..................................................................................... 18
3.2
Hatha Yoga ...................................................................................... 18
3.2.1
Different aspects of Hatha Yoga ............................................... 19
3.3
Kundalini Yoga ................................................................................ 20
3.4
Swara Yoga ..................................................................................... 22
3.4.1
What is Swara Yoga? ............................................................... 22
3.4.2
Difference between Pranayama and Swara Yoga? .................. 22
3.4.3
Left and right Swara ................................................................. 22
3.4.4
How does Swara Yoga work? .................................................. 22
3.5
Karma Yoga ..................................................................................... 24
3.6
Antarang Yoga ................................................................................. 24
Yoga Nidra .............................................................................................. 25
4.1
What is sleep? ................................................................................. 25
4.2
What is consciousness? .................................................................. 26
4.3
Stages of Yoga Nidra....................................................................... 26
4.4
Application of Yoga Nidra ................................................................ 26
4.4.1
Perfect relaxation...................................................................... 26
4.4.2
Stress management ................................................................. 26
4.4.3
Recasting of personality ........................................................... 26
4.4.4
Yoga Nidra is useful for ............................................................ 27
Omkar ..................................................................................................... 28
5.1
Effect of Omkar Chanting ................................................................ 28
5.1.1
Mentally .................................................................................... 28
5.1.2
Physically ................................................................................. 28
5.1.3
Antaraya (remove obstacles) .................................................... 28
5.1.4
Pronunciation ........................................................................... 29
Teacher Training ..................................................................................... 30
6.1
Yoga Pravesh .................................................................................. 30
6.2
Responsibilities ................................................................................ 30
6.2.1
Teaching New Asana ............................................................... 30
6.2.2
Teaching New Revision Asana ................................................. 31
6.2.3
Preparatory Revision Asana ..................................................... 31
6.2.4
Full Time Revision Asana ......................................................... 31
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Yoga Teacher Training Syllabus
Page 1
6.3
Lesson Planning .............................................................................. 31
6.3.1
Natural state of mind ................................................................ 32
6.3.2
Teach Yoga for the Body .......................................................... 32
6.3.3
Prana ........................................................................................ 32
6.3.4
1 Hour lesson ........................................................................... 32
7 Yoga and Health ..................................................................................... 34
7.1
Anatomy and Physiology ................................................................. 34
7.2
Ayurveda ......................................................................................... 34
7.2.1
Aims and Objects ..................................................................... 34
7.2.2
Basic Principle .......................................................................... 34
7.2.3
Types of personalities............................................................... 35
7.3
Obesity ............................................................................................ 37
7.3.1
Causes ..................................................................................... 37
7.3.2
Assessment of Obesity ............................................................. 38
7.3.3
Hazards of obesity .................................................................... 38
7.3.4
Prevention and treatment ......................................................... 38
7.3.5
Advise as a yoga teacher ......................................................... 39
7.3.6
Dietary Regimen ....................................................................... 39
7.3.7
Yogic approach towards diet .................................................... 41
7.4
Yoga and Stress .............................................................................. 41
7.4.1
Stress management ................................................................. 41
7.5
Yoga and pregnancy........................................................................ 42
7.5.1
Yoga and pregnancy ................................................................ 42
7.5.2
Yoga for children ...................................................................... 43
Yoga Vidya Gurukul
Nashik, India
Yoga Teacher Training Syllabus
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Yoga Vidya Gurukul
Nashik (India)
1 The Science of Yoga
1.1 What is Yoga?
Two extreme views:
 Yoga is highly difficult and complex
 Yoga is too simple
Yoga is a science that is approximately 2500 years old.
The bases of this science are the “Patanjali Yoga Sutra’s”
Two levels of study of yoga:
 Preliminary level: yoga in modern society
 Advanced: yoga on a spiritual level
Both are correct, but there is more to yoga than just asanas
Yoga is to be studied in its’ true form







Yoga is the highway to happiness and prosperity
o While doing asanas: be happy, enjoy the pose
o Happiness is part of practising yoga
o Yoga brings prosperity: total personality development
o Obtain the stage of “God” by practising yoga
o Yoga needs development
Material pleasure cannot give happiness and joy. The happiness
obtained by material pleasure is only temporary
Real happiness can last long and depends on the state of the
mind
We can loose our happiness by our expectations: we often make
our happiness or sorrow depend on somebody else or on material
pleasures
Yoga suggest that you should not expect anything: do your duty
and do not expect anything
There is not limit for our expectations/desires to fulfil
 Karma is not to expect in return. Base our expectations on our
duty and enjoy the results
Go on doing your duties without expectations: this leads to
permanent happiness
 Such impartial attitude towards life = YOGA
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1.2 The word Yoga
Yoga is “to join”, connection
“Join Atman with Paratman”
1.2.1 Atman and Paratman
Paratman = concept of God, ultimate energy source, controller of the
Universe
Atman = I, me
 This is my body
 This is my mind, but I is different from the body and the mind and
this is my Atman
o This is my spiritual existence if Atman leaves the body the
body dies
The ultimate purpose of yoga it to join Atman with Paratman
 Add the drop to the ocean
 For Atman to become Paratman = the goal of Yoga
Practising yoga starts the way for joining Atman with Paratman
1.
Tool available to obtain this goal:
o
o
o
2.
Body: perfectly healthy
Mind: totally purified, is now contaminated with thoughts
Intellect that is properly trained
Present condition:
o
o
o
Body: not healthy
Mind: not purified
Intellect: not trained
 Yoga practise helps in this evolution; it is a journey of evolution
3.
Yoga practices can be used:
o
o
o
4.
To correct the disorders in the body
To purify the mind
To train the intellect
Yoga is a science of Personality development:
o
o
o
o
Physical condition
Mental control
Emotional balance
Intellectual development
The Ashtanga Yoga practised and taught at Yoga Vidya Gurukul is one
of the yoga ways.
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2 Ashtanga Yoga: the 8 fold Path
2.1 Ashtanga Yoga
Exists of 8 different paths:
1. Yama: social discipline
2. Niyama: self discipline
3. Asana: postures
4. Pranayama: control of energy through the process of breathing
5. Pratyahara: to isolate the mind from the senses, free the mind
6. Dharana: concentration (on an object)
7. Dhyana: meditation an advanced stage of Dharana
8. Samadhi: union, the ultimate goal of Yoga
2.2 Other types of Yoga








Hatha Yoga
Bhakti Yoga
Mantra Yoga
Tantra Yoga
Kundalini Yoga
Raja Yoga
Kriya Yoga
…
2.3 Ashtanga Yoga: the 8 fold Path
2.3.1 Yama: social discipline





1.
This is the first component of Ashtanga Yoga
Rules for social discipline
These are universal laws respected everywhere (laws of Nature)
These are natural instincts and easy to follow
There are 5 Yamas:
1. Ahimsa: non-violence
2. Satya: truthfulness
3. Asteya: non-stealing
4. Brahmacharya: sexual control
5. Aparigraha: non-possessiveness
Ahimsa: non-violence
o
o
o
o
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Mode of behaviour towards all living creatures
Absence of harmful intentions whatsoever on all levels:
1. physical
2. oral
3. mental
Control your actions, words and mind
Generate love & compassion towards all living creatures
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2.
Satya: truthfulness
o
o
o
o
o
o
3.
Asteya: non stealing (Honesty)
o
o
o
o
4.
Stealing means to take anything without permission from its’
owner
Yoga Sadhak (practitioner) should not take anything which does
not belong to him
A Sadhak should not even take such an intangible and yet
highly prized thing as credit for things he has not done
It also means that you should not take something (e.g. money)
you find somewhere even if you do not know who owns it
Brahmacharya: sexual continence
o
o
o
o
o
o
5.
Fact is fact, there is not other way than to accept
We try to hide the facts
We do not accept the facts
One lie requires a number of other lies for its’ support
Untruthfulness in all its’ forms creates all kinds of unnecessary
complications in life
Truthfulness is absolutely necessary for the enfoldment of
reality
In its’ real sense it means the abstinence from sex indulgence
and higher yoga. No compromise it possible
One cannot get real bliss & transcendent knowledge of higher
yogic life and the sexual pleasures at the same time
One may not be required to give up the sex life at once but one
has to give it up completely before starting the higher yoga
A real yogi should prepare to give up not only the physical
indulgence but also the thoughts and emotions connected with
the pleasures of sex completely
In wide Brahmacharya means freedom from cravings of all kind
of sexual enjoyments
Attitude of mind for these cravings
Aparigraha: non-possessiveness
o
Tendency to accumulate worldly goods is considered to be
basic instinct in human life
o Necessities – comforts – luxuries (subjective & not limits for it)
o One needs to satisfy the childish vanity & desire to appear
superior to other fellow men
o One has to spend time & energy in the accumulation of things
which one does not really need
 Maintaining and guarding things accumulated
 Constant fear of losing them
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
o
o
Regret of leaving them behind while bidding goodbye to the
world
We spend our limited resources and time and generate a
constant source of disturbances
Hence: cut down your needs to the minimum
Yamas:
o
o
o
o
o
o
To be followed fully irrespective of place, time cast or exception
For higher yoga practise the Yamas are to be followed 100%
For preliminary Yoga practise try to follow the Yamas as much
as you can
If you follow the Yamas and Niyamas you can perform the
Asanas and Pranayama better
If you practice Asanas and Pranayama better you will
automatically start following the Yamas and Niyamas
Following the Yamas and Niyamas will help obtain the goal of
Yoga which is:
“CHITTA VRITTI NIRODHANA”
= the control of mental activities
2.3.2 Niyamas: self discipline


1.
This is the second component of Ashtanga Yoga
There are 5 Niyamas:
1. Shaucha: purity
2. Santosha: contentment
3. Tapa: endurance
4. Swadhyaya: self study
5. Ishwara Pranidhana: total surrender to God
Shaucha: purity
o
o
o
o
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Purity of body, mind & intellect: these instruments became
impure because something is added to them
Shaucha helps to eliminate these additions
Hatha Yoga prescribes many practises for purification of the
internal body
Cleansing processes are divided in 6 major categories called
the Shatkarmas:
1. Dhauti: different cleansing techniques of the digestive
system (Danta, Hrid, Varisar, Vanhisar)
2. Basti: technique for washing and toning the big intestines
and the rectum
3. Neti: cleansing of the nasal passages
4. Trataka: concentrate on an object, helps to clean the eyes
and the mind
5. Nauli: massaging and strengthening the abdominal organs
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6. Kapalbhati: breathing technique of cleansing of the lungs
and purifying the mind
2.
Santosha
o
Mental attitude which keeps the mind in condition of equilibrium
 Learn to control our minds to react to different
circumstances
o Circumstances create impact on the mind and the mind has to
react: this can disturb the equilibrium of the mind and the
physical conditioning of the body
o To avoid these disturbances train your mind to react with
contentment: always say “Very Nice”
o Constant practise of Ashtanga Yoga and training of the mind
through Mantra Sadhana is necessary to develop this attitude
3.
Tapa: Austerity, self discipline
o
o
o
4.
Swadhyaya: self study
o
o
o
5.
This includes various practises, the object of which is to purify
the body and the mind of the Sadhaka for further study of yoga
This may include fasting, observing vows of various kinds. This
is to control the functions of body and mind
Systematic practise begins with simple exercise, which requires
the exertion of willpower and is continued by progressive stages
with more difficult ones
Study is a process to acquire knowledge, theoretical as well as
practical
The explanation of “Study” is given by Patanjali as follows:
 Deerghakal: for long period
 Naiamtarya: continued uninterrupted
 Satakarasevito: with full and unconditional faith
Type of study will have to be selected according to the individual
self
Ishwara Pranidhana: total surrender to God
o
o
o
o
o
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Progressive practice of Ishwara Pranidhana will definitely lead
to Samadhi (the union)
Ishwara Pranidhana is a process of transforming from human to
God
Ishwara Pranidhana starts from the concept of loosing the
identity of self and emerging of it with Ishwara the God
This effort takes many forms according to the temperament and
the previous Sansakaras of the Sadhaka
The details are explained in Bhakti Yoga
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2.3.3 Asana Yogic Concept
1.
Yogic Concept
The body is designed to stay healthy but often is does not
Positive level
Normal level
Negative level
Asana is not exercise it is relaxation
2.
Asana versus exercise
Exercise = exertion, fast movements, movements carried out by the
muscles, work the muscle fibres
 the muscles need energy: they need oxygen and glucose, which
gets burned to give the cells energy
Exercise asks for more blood supply to the muscles which makes
the heart pump more so the heart rate increases.
Breathing rate also goes up during exercise.
The metabolism increases through exercise.
In Yoga: the heart rate, the breathing and blood pressure should not
increase, they should reduce.
Fast movements should be avoided; Yoga is a saving of energy
Movements
Movements
Movements
Heart Rate
Respiration Rate
Blood Pressure
Exercise
Yoga Asana
Dynamic
Speedy
Isotonic
Increases
Increases
Increases
Steady
Slow
Isometric
Decreases
Decreases
Decreases
Isotonic: length of muscles changing, needs oxygen and is exercise
Isometric; relaxed muscles, toning of muscles is reduced; length of
muscles remains the same. The muscles will not need extra energy
Yoga Asana is not exercise but Yoga Asana is relaxation
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3.
What is Asana?
Asana does not mean exercise.
Asana means:
o Posture
o Existence
o Existence without doing anything
o There is no movement in Asana
o A steady posture is an Asana
o Hence the definition:
Sthir – Sukham – Asanam
Asana is a steady and comfortable posture
(Patanjali Yoga Sutra 2.47)
Asana is movement without movements. But in order to obtain the
asana movements are essential:
1. Pre-position
2. Attaining the asana with movements
3. Asana posture: maintaining
4. Releasing the posture with movements
Step 3 = asana
Step 1, 2 and 4 is NOT asana
Asana = steady and comfortable posture, but movements are
essential to obtain and release the asana
o The movements must be VERY SLOW
o The movements must be UNDER CONTROL
o The movements must be supported by CORRECT BREATHING
The steadiness and comfort must be in both the physical body and
in the mental condition: these two are interdependent
Steadiness and comfort are also interdependent
4.
Levels of Asanas
Asanas can be practised on following levels:
1. Level 1: with fast movements & without steadiness
o This is a non-yogic level
o Type of exercise
o Different muscles will be exercised and will be trained
properly
o Functions of joints will improve
 this will not yield in the results as mentioned in Patanjali
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2. Level 2: with slow movements but without steadiness
o Type of asana useful for a person with joint problems e.g.
arthritis, frozen shoulder and joint pains
o Useful for physical weak persons
o Improves blood circulation to different muscles and joints
3. Level 3: with slow movements and with steadiness for a certain
period
o = same advantages as level 2
o posture maintained for a certain period of time: the stretching
and contracting of the muscles will improve blood supply of
certain organs connected with the asana
o the blood supply to the organs will improve
4. Level 4: with slow movements, steadiness for a certain period
and relaxation of the muscles
o = same advantages as level 2 and 3
o muscles relaxed means that the stretch will be transferred to
some internal organs. As these organs are also made of
muscles they get stretched as well
o this action improves the functions of the organs
o This act stimulates the blood supply to that organ providing
the oxygen and glucose
5. Level 5: slow movements with steadiness for a certain period
and concentration of the mind on any organ of the body
o = same advantages as in levels 2, 3 and 4
o by concentrating the mind on any particular organ the mental
energy will provided to the same
o as a result the particular organ will improve its’ functions
6. Level 6: slow movements and steadiness for a certain period
(half an hour) and concentration of the mind on infinity
o The aspirant who want to progress on higher levels can
practice some of the asanas on this level
o This level can only be achieved after practising the prior
levels
o This type of practise will lead to control of the mind
o The practitioner can reach beyond the dualities of life as
explained in Patanjali
2.3.4 Pranayama Sadhana
1.
What is Pranayama?
PRANA & AYANA
Prana = energy source, vital force behind life activities
Ayana = control
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Life = movements (physical, mental, emotional, intellectual,
spiritual)
The study of Pranayama is the control over these movements
Prana stimulates the cells to get the oxygen and glucoses from the
blood = energy source behind all the activity of the body
The mind controls the physical body and the physical and emotional
activities: needs energy for this
= Prana is the energy source for emotions as well
Control of Prana = control of life activities
= Pranayama
Control of Prana is through control of breath
Breathing is a continuous process from birth to death (= indication
of life)
Breathing is automatically controlled by our autonomous nervous
system
Breathing can be controlled at our will
We can get control over our autonomous nervous system through
Pranaymic Practices
2.
The Pranic Body
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o Prana: from the diaphragm to the throat: controls the heart and
the lungs
 Mudra: ring finger with thumb
o Apana: from navel to perinea: controls the excretion and
reproduction system
 Mudra: ring finger and middle finger and thumb
o Samana: between diaphragm and navel: control the digestion
system. Assimilation of nutrients for food
o Udana: clockwise rotation in the head, throat, hands and feet
o Uyan: Coordinator of the 4 others, whole body reserve of energy
3.
Breathing Process
o Inhalation & exhalation
o Roll of oxygen
o Requirement of oxygen
With every inhalation we inhale:
o Tidal air: 600 cc
o Air utilized 450 cc
o Dead space: 150 cc
o Oxygen: 25%
Liters of air
Deep Breathing
6000
Deep breathing
5000
4000
Normal breathing
lungs ½ full
3000
2000
1000
0
4
8
12
16
20
24
28
32
Seconds
Breathing Air Analysis
o Total lung capacity: 6000cc
o Inspiratory reserve: 3000cc
o Expiratory reserve: 1500cc
o Vital capacity of lungs: 4500cc
o Residue volume: 1350cc
o Dead space: 150cc
Pranayama – Kumbhak
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o Inhalation (Purak) – pause (Kumbhak) – exhalation (Rechak) –
pause (Kumbhak)
o Practice of Pranayama is practice of Kumbhak
o Practice of Kumbhak needs practice of Purak and Rechak
o Practice of Purak & Rechak is easy and effective
o Practice of Kumbhak is difficult and dangerous
Study of Purak and Rechak
Control must be:
o Slow
o Smooth
o Uniform
o Steady
4.
Types of Pranayama
1. Nadi Sodhan
= nadi purifying Pranayama, in 4 steps
1. Inhalation
2. Chin lock
3. Root lock
4. Abdominal lock
 releasing 4, 3, 2
Practised with alternate nostrils:
L
R
R
L
2. Surya Bhedan
= Revitalizing Pranayama, to know the sun
R
L
R
L
Inhale right, hold the breath, exhale left
 helps for laziness and loss of weight
3. Bhasrika
= bellow’s breath
Is fast breathing with Surya Bhedan: increases the heat
4. Bhramari
= humming bee breath
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Inhalation sounds like the male honey bee
Exhalation sounds like the female honey bee
This Pranayama practise had a soothing effect on the mind
5. Ujjaji
= victorious, physic breath
This is practised by contracting the epiglottis
Increases the physic awareness, help relieve hypertension. Do
not practise in case of low blood pressure
6. Sitkari
= cooling breath
Practise by sucking in the breath through closed teeth
Brings down the temperature of the blood as is brings cool air
into the lungs and stomach.
Improves the function of the endocrine gland
7. Shitali
= cooling breath
Suck in the air via a folded tongue.
Has the same effects as Sitkari
8. Moorcha
= swooning breath or fainting
Inhale and practise Maha Bandha for 20 seconds. Causes a
‘fainting’ effect
Important: do seek advice from a Guru before practising this
Pranayama, do not start practising just from reading about it
9. Plavini:
= floating breath
“Eat” ear and keep it in the stomach
Helps against ulcer, acidity and overeating
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2.3.5 Pratyahara
Pratyahara is the 5th component of Yoga
External World
External World
Eyes
Intellect
Skin
Mind
Mind
Ears
Atman
Mind
Mind
Intellect
Nose
Tongue
External World
External World
To isolate the mind from the senses = Pratyahara
 Frees the mind
1.
Function of the mind
1. Mind keeps constant contact between sense organs and intellect
in the present
2. Mind remains busy with memories in the past
3. Mind remains busy in imagining the future
The object of Pratyahara is to eliminate 1. completely
2.
Cutting of external disturbances
Yama: helps to cut off the disturbances due to interaction with other
people
Niyama: helps to eliminate the disturbances due to body and mind
Asana: helps to eliminate the disturbances due to limits of the body
Pranayama: helps to eliminate the disturbances by irregular
breathing
2.3.6 Dharana
Desh bandhana chittasya Dharana
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Limiting activities of the mind within the limited sphere allowed by
the object
Dharana is concentration (on an object)
2.3.7 Dhyana
Tatra pratya ekentana dyanam
Further in the process of Dharana the mind should concentrate
pin pointedly on any one aspect of the object instead of many
aspects of the objects as in the case of Dharana is called Dhyana
Dhyana is the advanced stage of Dharana
Dhyana is meditation
2.3.8 Samadhi
Tadev arthmadthinirbhasa suroop shoonyan eva Samadhi
Further in the process of Dhyana nothing else but the only
pratyaya of the object is present and apparently the identity of the
consciousness is dissolved totally
This is the last stage of Ashtanga Yoga and the ultimate goal of
Yoga
Trayan eketra Samyama
 all above three practices (Dharana, Dhyana and Samadhi) is
called Samyana
Tat Jayat Pradnyalokana
 after mastering the Samyana one is enlightened by the Pradya
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3 Other types of Yoga
3.1 Tantra Yoga
Tantra = Tan & Tra
TAN
= expansion of the mind
= Shiva
TRA
= liberation of energy
= Shakti
Tantra
= the science of self realisation
= expansion of mind and liberation of energy
Tantra is the origin of most yoga forms:
 Hatha: is part of Tantra yoga, yoga of the body and the mind
 Patarial Yoga/Raja Yoga (eight fold path)
 Bhakti yoga: yoga of unconditional love
 Karma yoga: selfless action, will lead to a stress less life
 Mantra: yoga of the positive sound
 Kundalini: yoga of the energy
 Kriya: yoga of purification
 Nada: sound meditation yoga
 Laya: yoga of the breath
 Swara: science of breathing
 Gyan: yoga of knowledge
 Antarang: internal yoga
 Vedanta yoga: follows the tradition of Krishna
The mind is the core focus of all types of yoga
Yoga improves the quality of the mind: it relaxes, focuses and
concentrates the mind.
Mind
1. Body: concentrate the mind with the help of asanas
2. Breath: control breath and you can control your mind. Stop the
breath and you can stop the mind
3. Emotion (yoga of devotion), see fear from a distance
4. Thoughts
5. Impressions (Gyan yoga)
3.2 Hatha Yoga
HA
Pingala (right)
Sun
Body
Represents Prana
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THA
Ida (left)
Moon
Mind
Represents the mind, the mental energy
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Hatha yoga means the union of the pranic and mental forces
Hatha yoga is part of Tantra = the tradition of lord Shiva.
Hatha yoga starts with asanas while Ashtanga yoga starts with the
Yamas and Niyamas
3.2.1 Different aspects of Hatha Yoga
1.
Mudra
Mudra = gesture/mental attitude
Mudras can change the emotions, state of heart and realign the
pranic energy, works on the pressure points of the body
1. Prana Mudra: thumb on ring finger and little finger (prana
realignment)
2. Ashwini Mudra
3. Dhyana Mudra: thumb on index finger
60% of the cerebral cortex controls the hands
2.
Bandha
Energy locks
1. Jalandhar Bandha or chin lock
o Why: the pressure of the air in the lungs is higher than on the
outside by which the trachea opens in the chest cavity and
exerts pressure. This causes pressure on the thyroid gland
which controls our metabolism
2. Mulbandha or root lock
o Tendon between genitals and anus needs to be pulled up
3. Uddiyan Bandha: pulling in the abdomen: increases pressure
from the abdomen to the lungs
4. Maha Bandha: combination of the 3 previously described
bandhas
Vajroli
Mudra
Ashwhini
Mudra
Root Lock
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3.
The Nadi’s
Nadi = de physic passage of the Pranic energy, a wire of energy
Prana is the life force
There are 7200 nadis in our body, the three most important ones
are Pingala (right), Ida (left) and Sushumna
The kundalini prana rises through Sushumna nadi
4.
Shatkarma
The six cleansing techniques
1. Dhauti: different cleansing techniques of the digestive system
o Danta: cleansing of teeth and pallet with the finger
o Hrid:
 drinking of water (saline, warm) and throw up, this
cleanses the heart
 eating of cotton cloth
 rubber tube (catheter) to be swallowed
o Varisar or master cleansing, drink saline warm water,
perform specific asanas in order to clean the intestines
2. Basti: technique for washing and toning the big intestines and
the rectum
3. Neti: cleansing of the nasal passages
4. Trataka: concentrate on an object, helps to clean the eyes and
the mind. The Pranic body will be purified
5. Nauli: massaging and strengthening the abdominal organs
6. Kapalbhati: breathing technique of cleansing of the lungs and
purifying the mind. This shines the head, cleanses the mind and
impures the thoughts. It also cleanses the lungs from impurities
3.3 Kundalini Yoga
KUNDA = PIT
KUNDAL = COIL
Kundalini is a sleeping energy at the base of the spine. It does not exist
on a physical level
Our brain is active for +/- 10%. Kundalini can wake it up to 100%, it is a
dormant creative Pranic energy
A person who has:
 10% active brain = human
 25% = successful people, often famous
 50% = saints
 100% = God, self realisation, Samadhi
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Kundalini lies dormant in the unconscious mind: 3 ½ coils of a serpent
1. conscious
2. subconscious
3. Um
½
A
U
M
Past
Present
Future
Beyond time
Chakra’s are whirlpools of Kundalini energy, energy locations, evolution
of level of mind.
How to awaken the Kundalini energy?
 By birth: Jesus, Yogi’s, Krishna, Buddha
 Chanting of mantra
 Herbs
 Tapaysa or purification
 Practising Raja yoga (concentration of mind)
 Pranayama
 Kriya yoga
 Tantric initation
 Shaktipat (can only be done by a guru)
 Self surrender
Ref: “Kundalini Tantra” by Swami Satyananda Saraswati, Yoga
Publications Trust, Munger; Bihar; India, ISBN 81-85787-15-8
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3.4 Swara Yoga
3.4.1 What is Swara Yoga?
1. Swara: is the sound of one’s breath
2. Science of Pranic Body Rhythms (movement of Prana &
manipulation of breath)
Closely guarded esoteric Tantra.
3.4.2 Difference between Pranayama and Swara Yoga?
1. Tantra = expansion of the mind and liberation of the energy
2. Swara Yoga = all that goes on in the world is determined by Prana
 the universal Prana and the individual PranaYoga
3.4.3 Left and right Swara
Left side of spinal cord
Right side of spinal cord
Ida
Lunar
Moon, female
Shakti (energy)
Mental activities
Parasympathetic nervous system
(relaxation)
Connection to right hemisphere of
the brain
Cold
Auspicious, smooth & virtuous
Bright fortnight
Wednesday, Thursday, Friday,
Monday
Zodiac signs during Lunar flow:
Tauras, Cancer, Virgio, Scorpio,
Capricorn, Pisces
Pingala
Solar
Sun, male
Shiva (consciousness)
Pranic activities (physical)
Sympathetic nervous system
(fight or flight)
Connection to left hemisphere
of the brain
Hot
Rough, non virtuous
Dominance during dark fortnight
Sunday, Saturday, Tuesday
Zodiac signs during solar flow:
Aries, Acquarius, Libra, Gemini,
Sagitarius, Lio
3.4.4 How does Swara Yoga work?
Exercise = right nostril
Yoga = left nostril
For meditation the ideal is to breathe through both nostrils: practise
Pranayama before practising meditation.
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Perfume: female stimulates left nostril. A man who wants to attract a
woman should have his right nostril on. A woman who wants to attract a
man should have here left nostril on.
If you want to switch nostrils: put pressure under your armpit. In order to
switch to your left nostril, put pressure under your right armpit and visa
versa.
Monks often carry a wooden stick (yoga danda) with a hook in order to
do this, but a small ball (e.g. tennis ball) also works
1.
Swara yoga:
o
o
Left nostril switched on for too long = indication of sickness (too
long = up to 3 hours)
Change it to the right in order to feel better
Food influences the usage of nostrils:
2.
Cold
Banana
Guava
Milk
Yoghourt
Watermelon
Orange
Hot
Ginger
Papaya
Spices
Chilli
 stimulates right nostril
 stimulates left nostril
Recommendations
o
o
o
o
o
o
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Angry boss: change your nostril to the left one before talking to
him/her
Peaceful atmosphere: switch on left nostril
Girls who breath through left nostril too much: menstruation
problems
Boys who breath through right nostril too much: too many male
hormones
If you inhale the breath of another person you get to know his
mind
After meal: nap on the left side, which switches on your right
nostril = good for digestion
Yoga Teacher Training Syllabus
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o
o
o
o
o
o
o
Lazy people do right nostril breathing  practise Kapalabhati
Sleep on left side: right nostril active = dreamless sleep
Creative work: left nostril
Day: left nostril
Night: right nostril
In case of diarrhoea : block left nostril
Headache/migraine: switch nostrils
Ref: “Swara Yoga”, The Tantric Science of Brain Breathing, Swami
Muktibodhananda, Yoga Publications Trust, Munger; Bihar; India,
ISBN: 81-85787-36-0
3.5 Karma Yoga
Is the yoga of selfless action
Action according to Dharma = without expectations
 Dharma is duty considering one’s mental, physical and intellectual
make up
No attachment of the self, no emotions attached. We are often attached
to the fruit of our action; Karma Yoga is not to get attached to the fruit.
Krishna (Arjun: war)
 The spirit, the soul is immortal, the body is like a dress for the soul
 Self awareness is who you are
Perform an action which is devoted, or in line with the nature (natural
evolution)
3.6 Antarang Yoga
Means internal yoga
Bahirang Yoga
Antarang Yoga
Yama
Dharana
Pratyahara
(see page 16)
Niyama
Dhyana
Asana
Sahmadi
Pranayama
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4 Yoga Nidra
Yoga Nidra is a meditative process.
Yoga Nidra is Yogic Sleep
Yoga Nidra is not “Sleep”
Yoga Nidra is no a “Awakened State”
Yoga Nidra
Awakened State Sleep
Yoga Nidra is neither Sleep nor Awakened State but it is on the
borderline.
4.1 What is sleep?
Sleep state:
 The mind stops receiving the external messages
 The conscious brain does not forward to messages
 Only in case of emergency (e.g. child crying) the conscious mind will
forward the message
 Dead body & unconscious body  Shavasana & Sleep
Yoga Nidra = Conscious Sleep
Awakened State
Connected with the Outer World
Consciousness
Connected with the Inner World
= Yoga Nidra
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4.2 What is consciousness?
Consciousness is connected to the outer world
1. eyes: to see
2. ears: to hear
3. nose: to smell
4. tongue: to taste
5. skin: to touch
The sense organs are connected with the brains through the “MIND’
The mind functions on three levels:
1. Conscious: mind connects the outer world to the brain
2. Subconscious: mind store of all the experiences
3. Unconscious mind = the Real Self = Atman
4.3 Stages of Yoga Nidra
1.
2.
3.
4.
5.
6.
7.
Preparation for practise
Resolve: change in our programming
Rotation of consciousness
Awareness of breath
Opposite feelings
Visualization
Ending of practise
4.4 Application of Yoga Nidra
4.4.1 Perfect relaxation



physical level
emotional level
mental level
4.4.2 Stress management



Physical stress
Emotional stress
Mental stress
4.4.3 Recasting of personality







Memory development
Simplified learning
Normal delivery
Pain relief
Relief from addiction
Increase in bearing capacity
Relief of old age/health problems
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o
o
o
o
o
Hypertension
Hearth diseases
Psychosomatic diseases
Acidity ulcer
Mental instability
4.4.4 Yoga Nidra is useful for







Busy persons
Hypertensive persons
Diseased person
Addicts
Students
Pregnant women
…
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5 Omkar
AUM = Sanskrit for “Total controlling energy of the University” = God
It is no physical existence but it does exist
It is the seed of knowledge of the Universe, the concentrated form of
knowledge.
Chanting Omkar = be one with it, loose identity in order to receive the
supreme bless
5.1 Effect of Omkar Chanting
5.1.1 Mentally




Hear the internal voice
Experience trance, away from the external world
Awakening of Kundalini which helps the awakening of the brain cells
(in most people only 10% is active)
 to become Paratman
5.1.2 Physically

Omkar chanting causes vibration on a natural frequency: this
influences the organs. These vibrations generate energy and this
improves the function of the organs
5.1.3 Antaraya (remove obstacles)
Omkar can help you to remove obstacles:
 Vyaddi = illness: Omkar chanting will improve your health
 Styan = mental fatigue (test: start a lecture with Omkar chanting and
see the difference in staying focused of your audience)
 Sanshya = doubt: Omkar chanting helps making decisions, helps
change the mentality in a positive way
 Pramada = to not do things that are good for us, e.g. addictions. This
mentality can be changed by Omkar chanting
 Alasya = laziness (physical): Omkar chanting provides more oxygen.
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5.1.4 Pronunciation
Omkar should be pronounced in 10 seconds:
A
2 seconds
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U
3 seconds
M
5 seconds
= 10 seconds
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6 Teacher Training
Teacher:
 Needs to have 100% knowledge of the subject
 Is not allowed to make mistakes
6.1 Yoga Pravesh







24 hours of classes
Prayers are essential for the preparation of the body for the asanas
Preparatory movements are important for warm up
After a while: teach Sun Salutations as well
Pre-positions should be taught
Teach your students the 37 asanas
Teach Pranayama
o Normal breathing
o Deep breathing
o Fast breathing
6.2 Responsibilities
1. Teaching new practice
2. Getting it done from the students
3. Correction mistakes
o General instructions
o Individual instructions
o Personal help
4. Revision
o New asana
o New revision
o Preparatory revision
o Full time revision
6.2.1 Teaching New Asana










Students should be in relaxed sitting position, so they can pay
attention
Pronounce the names correctly
Answer questions before they are asked, explaining the name
Detailed oral explanation of the process
Perfect explanation
Give practical information
Demonstration (or have co-teacher demonstrate) should done 2x
from different angles
Explain the probable mistakes
While the students practise: move around to observe and correct
mistakes
Do not mention time
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
Correct mistakes
o Correction with general instructions (do not pinpoint 1 student)
o Individual instructions in a low voice to specific student
o Help in person if necessary (gentle touch)
 It is important to correct so they do not keep repeating mistakes
6.2.2 Teaching New Revision Asana



This is an asana thaught in the previous lesson
Give all the details with no demo
Do not mention time
6.2.3 Preparatory Revision Asana





Is an asana used as a stepping stone for a more difficult one
Focus on corrections
Explain the ideal position
Explain the differences with the new asana which you will be
teaching afterwards
Do not mention time
6.2.4 Full Time Revision Asana








Have the students perform the asana for the full length of time
Final position should be correct
Give the timing before the take the asana
Before they start: explain thay they can release the asana at any
moment if it gets uncomfortable (without waiting for your instructions)
Start counting the time from the moment they are in the pose
Give the balance of time, so they know how long they have to hold it
(psychological aspect)
Give instructions for relaxing in the asana
Give instructions for a comfortable posture
6.3 Lesson Planning
Lesson should be based on the needs of the people.
Different people have different reasons for practising yoga:
 Looking for relaxation (physical, mental)
 Focus
 Flexibility
 Health, both physical and mental
 Spiritual
 Weight loss
 Life style
 Re-energizing
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6.3.1 Natural state of mind
Is relaxed, peaceful, calm focused and blissful
Can be practised through:
 Omkar
 Meditation
 Yoga nidra
 Pranayama
 Shavasana
6.3.2 Teach Yoga for the Body
 Preparation (preparatory movements or sun salutations as warm up)
 Practise/revision of the asanas
 New asanas, teach different types
o Forward bends
o Backwards bends (! Should be in every lesson as in every day life
we hardly bent backwards)
o Inverted poses
o Twisted
o Balancing
o Resting/relaxing
o Stretching
6.3.3 Prana
 Effect on mind and body
 focuses the mind, physical body will improve, gives energy
 Hyperventilation: oxygen level goes up, CO² goes down. E.g. fast
breathing, Kappalabathi, increases the heat in the body
 Hypoventiliation: ogygen level goes down, CO² goes up. E.g. deep
breathing, retention of breath, lowers the body temperature, Sitkari,
Shitari.
6.3.4 1 Hour lesson
1. Initial prayer to help focus the mind: 5 to 10 minutes
2. Preparatory movements or Sun Salutations
 Shavasana
3. Revision of asanas
 New revision
 Preparatory revision
 Full time revision
 New asana
 Shavasana
4. Deep breathing, fast breathing
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Divide 6 to 8 minutes of Shavasana or Makrasana over 1 hour lesson
Order of the asanas:
 Supine
 Prone
 Sitting
 Standing
This is because of our natural evolution in live: new born baby’s can only
lie on their back (supine), the next thing they are able to do is turn
around on their belly (prone), followed by sitting and standing.
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7 Yoga and Health
7.1 Anatomy and Physiology
Please refer to the syllabus handed out by Yoga Vidya Gurukul.
7.2 Ayurveda
Ayur = life
Veda = knowledge
 Ayurveda = the knowledge of life
4 types:
1. Rigveda
2. Yajurveda
3. Atharyveda
4. Samveda
Ayurveda is designed from Ahtaryveda
7.2.1 Aims and Objects
 Prevention is better than cure
 Know how to adjust our body clock, awareness of body clock
 Prevent stress/anxiety
7.2.2 Basic Principle
1.
Pindi to Brahmandi
o Human body to the whole Universe
o The human body is a perfect mirror image of the whole universe
2.
5 Basic elements
Construction
1.
2.
3.
4.
5.
Space (Akash)
Air (Vayu)
Fire (Tey = light, energy)
Water (Aap, Jal)
Earth (Prithir, molecules things
that are touchable)
Destruction
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3.
Seven basic metals
1.
2.
3.
4.
5.
6.
7.
4.
Rasa: all liquid parts in our body except for our blood
Rakta: blood
Mansa: muscular structure
Meda: fats
Ashti: bones and bony structure
Majja: nervous system
Shukra: reproduction
Types of energy (Dosha)
1. Kafa: lubricants (popping joints)
2. Pitta: health energy, change substances
3. Vata: different types of impulses
= Relationship between the 5 basic elements and types of energy
5.
Water
Earth
Kafa
Space
Air
Vata
Fire
Pitta
Definition of a healthy person
1. Samadosha Samagnish Samdhatu Malkriya Prasanna
Athmendriya Swath Ili
 State of Equilibrium
Samadosha: equilibrium of energy
Samadhatu: equilibrium of metals
Samagnish: equilibrium of digestion
Malkriya: excretion system
2. Adbhidhiya
Freshness of the soul, sensory organs and the mind of a healthy
person
Theory of absence: Abhava:  darkness does not
7.2.3 Types of personalities
These types are determined through physical exam (Sharir Pakriti) and a
psychological exam (Manas Pakriti).
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1.
Kafa (elements: water and earth)
o
o
o
o
o
o
o
o
o
o
o
Looks strong and stout, oily skin, good dental structure
Calm and quiet way of walking
Somewhat lazy
Calm and quiet way of speaking without hurting anybody
Obesity
Never hungry
Less quantity of thirst
Prefers spicy food
No quarrels
Late comers
Sleep: can sleep anytime, any place, is often drowsy in the
morning and after food
o Use of this personality:
 Administration
 Planning
 Diet management
 Stress management
2.
Pitta (element: fire)
o Fast conversion in their body
o Hungry, can eat every 2 to 3 hours. When hungry they can be
very irritating
o Need more water
o Gentlemen
o Clean
o Mr. Cleaning personality
o White coloured skin
o Commanding look
o Bitter tongue personality
o Do not need much sleep: alert sleep
o Good administrator
o Grasping power is immediate
3.
Vata (elements: space & air)
o
o
o
o
o
o
o
o
o
o
o
o
o
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Kinetic energy
Can not sit or stand still
Movements of body parts
Dry skin
Dry hair
Colour variation in the skin
No eating habits, can vary
Like variation
Break downs in their sleep
Like pressure on joints and muscles
Hard stools
They do not walk they run
Have a good imagination
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Mishra Prukriti: we are all mixtures of the 3 types.
Kafa
Honey
Herbel powders for
baths
Heavy exercise
Spring
Induce vomiting reflex
Pitta
Vata
Ghee
Oil
Scented bath (natural) Massages with oil before
their bath
Yoga, walking
Change sports per
season
October
Rainy season
Laxative meal
Medicated oil
Bloodletting
7.3 Obesity
Obesity may be defined as an abnormal growth of the adipose (fat)
tissue due to an enlargement of fat cell size (Hypertrophic) or an
increase in fat cell number (Hyperplastic).
Two types:
 Abdominal obesity (Android type)
 Gluteal type obesity (Gynoid type)
7.3.1 Causes
1. Age: risks generally increases with age
2. Sex
o Male: risk increases during 29-35 years
o Female: risk increases during 45-49 years
3. Family tendency
4. Physical inactivity (the vicious circle)
5. Eating habits:
o Eating between meals
o Preference to sweets, refined foods, fats and preserved foods
o Composition & periodicity of the diet
6. Psychological factors:
o Stress
o Emotional disturbances
o Frustration, loneliness
7. Endocrine factors
8. Drug induced
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7.3.2 Assessment of Obesity
1.
Body Mass Index
Weight (kg)
Height² (m)
2.
= BMI, normal is 18.5 to 23
Broca Index
Weight kg = Height (cm) – 100
3.
Lorentz formula
Weight = Height (cm) -100
4.
- Height (cm) -150
2 (female) or 4 male
Waist/Hip ratio
More than 1 in male is obesity
More than 0,85 in female is obesity
5.
Others
o Skin fold thickness
o Total Body Water
o Body density
7.3.3 Hazards of obesity





Hypertension
Coronary heart disease
Diabetes mellitus
Lowered pulmonary function
Lower life expectancy
7.3.4 Prevention and treatment








Motivation
Dietary changes
Increasing physical activity
Appetite suppressing drugs
Excision of fats (liposuction)
Gastric bypass
Jejunioleal bypass (bypass small intestines)
Jaw wiring
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Some of these treatments have weakness and lack of vitamins and irons
as a consequence
7.3.5 Advise as a yoga teacher








Dietary changes
o ½ full stomach
o ¼ liquids
o ¼ empty
Physical activity
Cleansing processes (4 glasses/1 week)
Non caloric fruits
Pranayama: Kappalabathi, Bastrika, Surya Bhedan
Yoga is a process of normalization (fast sun salutations)
Yoga asanas practised as exercise
Asanas which twist and pressure the abdominals are to be
maintained
7.3.6 Dietary Regimen
Human existence on 5 levels:





1.
Annamaya kosh (physical body)
Pranayama kosh (Pranic system)
Manomaya kosh (Mind system)
Vidnyanmaya kosh (Extra sensory perception)
Anandmay kosh (Supreme bliss)
Purpose of food
o
o
o
o
2.
To speed up the anabolism and catabolism
To provide energy for body functions
To increase immunity of body
To develop the mind
Types of food
o Satvik: healthy, fresh food
o Rajas: very hot, spicy, very sour
o Tamas: frozen foods, meat
3.
Vegetarian diet
Why we humans are vegetarians:
o Teeth: we have round teeth like vegetarian animals have (e.g.
cows), meat eaters have sharp teeth
o Nails: round nails, meat eaters of pointed nails
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o Style of drinking water: vegetarians drink with their lips, meat
eaters with their tongue
o Digestive juices are different for meat eaters
o Blood pH
4.
Healthy diet
o Carbohydrates (1g = 4 cal): rice, wheat, corn, sugar, potatoes,
sweet potatoes
o Fats (1g = 9 cal): oil, ghee, coconut, dried fruits)
o Proteins (1g = 4 cal): pulses, soya beans, peas
o Vitamins:
 A: mango, papaya
 B: milk, wild rice
 C: guava, amla
 D: sunrays
 E: germs of wheat
 K: fruits, greens, vegetables
o Minerals:
 Calcium: milk
 Phosporus: fruits
 Sodium: coconut water
 Patassium: fruits
 Magnesium: vegetables
5.
Characteristics of healthy diet
o
o
o
o
6.
Unhealthy diet
o
o
o
o
o
o
o
o
7.
Take cooked food twice a day
Quantity of food: 50% food, 25% water, 25% air
Quantity of liquid: +/- 1.5 liter/day
Food should include different types of food: sweet, sour,chilli,
bitter, astingha, salty
Saturated fats (cholesterol)
Polished rice
Tinned food
Bakery products
Tea, coffee
Aerated drinks (soft drinks, alcohol)
Frozen foods
Genetically modified foods
Required calories
F: 2500 to 3000 Kcal/day
M: 3000 – 3500
Heavy duty workers: 3000 to 4000/day
Yoga Vidya Gurukul
Nashik, India
Yoga Teacher Training Syllabus
Page 40
7.3.7 Yogic approach towards diet
It is a natural instinct to follow a healthy diet. The regular practise of
yoga will stimulate following a healthy diet.
The Anuloma Viloma Pranayama practised for 20 minutes a day helps
with weight loss.
7.4 Yoga and Stress
Yoga will teach you the art of living. Yoga will increase the ability of
concentration/observing /remembering
Yoga helps for:
 Personality development
 Improve health
 Increasing height
 Improves creative talent
7.4.1 Stress management
Stress = tension
 is a reaction to any situation
 is a nature’s provision to make us deal with what happens around us
 is necessary for survival.
Life = stress, the fight or flight response
Stress is a defence mechanism
1.
Necessary/positive stress
o Force of gravity: it is stress we do not consider as stress
o Changes of season
o Deadline: motivation
2.
Bad Stress
Can cause illness or even untimely death
Major stress: externalisation is necessary
Minor stress: reaction to the day to day hassle
 can be managed: avoid quarrels, imaginary stress
Yoga Vidya Gurukul
Nashik, India
Yoga Teacher Training Syllabus
Page 41
3.
Influence of stress on the body
Adrenaline makes the heart rate and blood pressure and the
respiration rate go up. It also narrows the blood vessels.
Consequences: obesity, High Blood pressure, diabetes, strokes,
heart attack, cancer
4.
How to manage stress
No medicine
Yoga teaches a different attitude, change your attitude towards
things. This is very difficult, it takes regular practise.
Physical activity: in our modern world, physical activity is lower.
Stress management with resonance techniques and relaxation
Omkar chanting
A : stimulates muladhara chakra: eye/looking
U: stimulates anahata chakra: strength of vision
M: stimulates sahasrara chakra: knowledge
Yamas and Niyamas covers stress management
Time management: leave on time
Conversational skills: wrong not listening, not talking releases stress
Some advise from Jon Kobatt Zinn and Richard Carlson:
o
o
o
o
o
Let other be right
Every day: do something nice for somebody
Do not be judgemental
Moment to moment awareness (be aware of yourself)
Watching your body
7.5 Yoga and pregnancy
7.5.1 Yoga and pregnancy
Pregnant women are sometimes stressed and anxious. Yoga can help
them relax and prepare for birth giving.
Yoga therapy can help a lot for the development of the baby:
 Diet
 Rest
 Exercise
 Yoga nidra
 Omkar meditation
 Asana
 Breathing (no Kumbhaka during pregnancy)
Yoga Vidya Gurukul
Nashik, India
Yoga Teacher Training Syllabus
Page 42
7.5.2 Yoga for children
As the bones of children are very elastic, they should only start
practising asanas as of the age of 12.
Before that they can practise preparatory movements and surya
namaskar:





3 to 6 years: omkar and preparatory movements
10 year: surya namaskar
12 to 16 years: Pravesh postures
16-18 years: Parichay
18 years: Pranayama
Yoga Vidya Gurukul
Nashik, India
Yoga Teacher Training Syllabus
Page 43